My Life & Body Transformation: Tue 6/2

Tuesday, June 2, 2015

Tue 6/2 - Push day (work gym)

Workout: LA Fitness
(75#Inc)10,10,8P
(50#DBShldr)3x10
(30#Crunch)3x13
(30#IncFly)2x13
(100#LegExt)3x13
(75#OHTri)15,12
(65#Shrug)2x10
(30#Bulldozer)2x12
(58#Rope)2x13
(CrunchTwist)2x13

54 + 9 w/u = 63 mins

Push day over lunch at the work gym. Incline was good. Paused reps. Was considering a 4th set, but back to dieting harder than last week, so no real reason to pile on volume. I planned on doing the shoulder press machine, but I really haven't done any DB shoulder pressing in quite a few weeks, so I did them today. Felt good. I supersetted shoulder press with crunches, done reverse on the back extension machine. Next I supersetted incline fly's with leg extensions. Weird combination. I didn't have anything paired with fly's, and I wanted a little bit of leg stimulation, so I threw them together here.

Next I did overhead triceps extensions supersetted with shrugs. Triceps extensions were very good. I finished the WO with a triple-set of bulldozer lateral raises, rope pushdowns and body weight crunch twists. Good WO.

Nutrition:
I weighed 176.6 this morning, down from 181.4 yesterday.

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A little about my journey...

Hi, my name is Kip. On July 24th, 2011 I made a decision to change my life. At the time I weighed 250 pounds, was sedentary, my blood pressure was 170/110 and I was already on a max dose of BP medication to control it. I was well on my way to turning 40 and having a heart attack. This blog is about what I’m currently doing to improve my health and my journey to get my life and health back under control to get to where I am 9 months after starting (Apr 2012) - which is 170 lean pounds, no blood pressure meds and a new outlook on life.

I decided to start this blog for 2 reasons. First, it's a record where I can look back to see what’s working and what isn’t so I can make improvements. Second, a lot of people have asked me what I've done to transform my body, so hopefully it can help someone else glean some helpful information they can incorporate into their lives to make positive impactful changes. So, here it is. Since I'm just starting this blog 9 months in, I'll post a few blogs to recap in more detail where I was and how I got here. Going forward I'll be posting workouts and training/diet/nutrition information I think others can benefit from. I didn’t re-invent the wheel, so I’ll be referencing materials I use along the way. Below there's a picture taken shortly after a body fat test in May 2013.